Nutrition

1. Nutrition By Maddie Severyn & Kianna Taing

2. Carbohydrates (Carbs) • The body breaks them down into simple sugars and uses it as a source of energy. • There are 2 types of carbohydrates- simple and complex • Simple carbohydrates are found in foods like milk and fruit • Complex carbs (starches) are found in foods like bread, pasta and rice • Your body breaks down these carbs and puts them in your blood stream • Your sugar levels rise and your pancreas makes insulin, which is used to transfer sugars from the bloodstream, to the cells • This process is shorter when your eating simple carbs and it will make you hungry quicker. That’s why eating complex carbs is a better choice. • Eating too many simple sugars can cause diseases like diabetes and heart disease.

3. Fats • a component in food • Some foods- most fruits and vegetables have almost no fat and some foods have lots- beef, butter, oils, nuts • Fats are an important part of our diet. Everyone needs a certain amount of fat, too much fat is unhealthy and leads to obesity. • Types of fat: Saturated fat & unsaturated fat • Unsaturated fats are found in things like fish and are good for your heart • Saturated Fats are found in food like meat, butter cheese and most milk • Eating too much saturated fat can lead to heart disease • Fats help absorb vitamins

4. Fiber • Eating fiber makes you feel fuller for longer • Helps the digestive system and cleans your colon • Found in foods like whole grain cereals, oranges, bananas, berries, prunes, pears, green peas and almonds • Teen girls should get 26 grams of fiber a day • Boys should get 38 grams • 2 kinds of fiber: Soluble and Insoluble fiber • Soluble fiber dissolves in water making gel in the intestine. Found in foods like oatmeal, barley, beans, fruits and vegtables • Insoluble fiber acts like a sponge absorbing water. Found in foods like wheat bran, whole grains and vegtables

5. Water • Moves with blood around the body • Most of your body is water (70%) • Water is also in lymph which travels around your body • Water carries digestive ezymes so that your food can be broken up into all the bits your body needs • Being smaller doesn’t mean your need less water • Children are at a much greater risk of dehydration • The weight a person loses after intense physical activity, is water not fat

6. Vitamins • Are a good source of energy they are found in the foods we eat • You need them so you can grow and develop • Vitamin D in milk helps your bones • Vitamin A in carrots helps your eyesight and maintaining healthy skin • Vitamin C in oranges helps your body’s immune system and strengthening your gums • Vitamin B in leafy green vegetables helps your body make proteins and energy • Rich sources of vitamin A are eggs, milk, apricots, carrots, spinach and sweet potato

7. Minerals • Boost your immune system • Helps your body carry oxygen and build strong muscles • Ex. Iron & Potassium • Iron transports oxygen from your lungs to the rest of your body • Potassium keeps your muscles and nervous system working properly • Some foods with potassium are bananas, broccoli, tomatoes, potatoes, leafy green vegetables, citrus fruits, dried fruits, mushrooms, beans, peas, lentils and peanuts

8. Protein • Essential nutrients for the body • Maintains and replaces tissues in your body like muscle • Foods that have protein are beans, nuts, whole grains, beef, poultry, fish, eggs, dairy products • Makes hair and nails grow • Making new cells or repairing old ones requires protein • Your immune system and muscles are mostly made of protein

9. Bibliography • http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.html • http://kidshealth.org/kid/nutrition/food/fat.html • http://kidshealth.org/kid/stay_healthy/food/carb.html • http://www.cyh.com/HealthTopics/HealthyTopicsDetailsKids.aspx?p=335&np=284id=1494 • http://kidshealth.org/kid/nutrion/food/protein.html • http://www.childrenshospital.org/clinicalservice/site469/documents/fiber.pdf • http://kidshealth.org/kid/stayhealthy/food/protein.html# • http://freedrinkingwater.com/water-education/water-children.htm • http://www.allaboutwater.org/water-facts.html • http://www.buzzle.com/articles/water-facts.html • http://wiki.answers.com